Toning your
glutes requires the use of strength training and fat burning exercises. Many of
the movements that are used in bar classes and cardio-burn classes use their
own body weight to burn fat and sculpt their buttocks. The use of exercises
that work your thighs, hips and buttocks will improve the overall shape of your
buttocks and thigh region, making your torso look fitter and thinner. Do these
exercises every two days to help lift your butt.

Part one

Use of
bodyweight exercises to tone your butt

Lift your
butt step 1

Do squats.
Do squats is a great exercise not only to tone and lift the buttocks, but also
to help develop the general strength of the lower body. To do squats:

Stand with
your feet shoulder width apart. Your feet should be facing forward, instead of
facing one side. Tighten the muscles of your stomach for stability.

Advertisement

Place your
hands in a prayer position, palms touching. They should be parallel to your
chest, but not touching.

Bend your
knees and crouch down as if you were going to sit on a chair. Stop when your
thighs are parallel to the ground.

Be careful
to squat down, instead of advancing. Perform your first squats sideways in
front of a mirror, so you can control your knees and the curvature of your
back.

Pause at
the bottom. Then, get up again by squeezing your buttocks while you stop. You
should feel that your gluteal muscles and upper thighs work to lift you until
you are standing.

Repeat this
exercise in 10-20 repetitions. Keep in mind that squats are strength training
and cardiovascular exercise, so they should be difficult. Reduce the
repetitions to 10 if you cannot maintain the proper form throughout the
exercise.

Increase
the intensity of this butt lift exercise by adding hand weights. Use hand
weights of 2 to 5 pounds and keep them at your sides while bending over.

Lift Your Butt Step two

Try
exercises plie. The plie is actually an exercise that began in ballet studies.
A common exercise for dancers, making folds is another great exercise to lift
your butt. [one]

Move the
feet so that they are a little wider than the width of the hip. The toes should
be away from your body at an angle of approximately 45 degrees.

Check if
you are in the correct position by making sure that your knees are aligned with
your second toes. If they do not, take out your feet less. Your knees should
follow the second toe to prevent pressure from falling on the knee joint.

Raise your
arms to the sides so that they are parallel to the floor, like a ballet dancer,
while you crouch until your thighs are parallel to the floor. If it cannot be
folded in a parallel position, make a smaller movement and work towards the
full squat position.

Pause at the
bottom. Then, get up slowly back to a straight position by pressing your
buttocks while returning to the starting position.

Repeat the
exercise 10 to 20 times. You can increase the intensity by holding a boiler
bell with both hands. The process of removing the legs will concentrate the
effort on a different part of the gluteus.

Lift your
butt step 3

Do lunges.
A common exercise to strengthen and tone the lower part of your body, the
thrust is one of the best movements to tone your backside. [two]

Stand with
your feet hip width again. Make sure you have enough space in front and behind
you for this particular exercise.

Reach one
leg back several feet. Bend the knee of your back leg until it almost touches
the ground. Your front knee should be in a straight line with your front foot.

Pause at
the bottom of the thrust and then return to the original position by pushing
the front leg back until it is standing.

Repeat 10
times changing between each leg.

You may
want to consider holding light weights in each hand to increase the intensity
of this exercise.

Lift Your Butt Step 4

Add
standing hip extensions. This is an easy move that can be done anywhere and does
not require weights. It’s great to help isolate your gluteal muscles.

Stand with
your feet hip-width apart and gently support the back of a chair. Lift the
right leg back with the foot flexed. Lift until your leg is almost hip-height.

Bend your
left knee slightly so it can stabilize you.

Lower the
right leg until your fingers almost touch the ground and then repeat the
exercise.

Repeat the
exercise 10 to 20 times on your right leg. Then, change to your left leg.

Lift Your Butt Step 5

Make dig clams. This is a unique exercise that isolates the outer muscles of your buttocks.

Lie on an
exercise mat. Lie first on your left side, with your knees bent at a 90 degree
angle and slightly in front of you.

Rest your
head on your left arm. Concentrate on flexing your stomach and keeping your
hips and back in the same position throughout this exercise.

While keeping
your feet together, raise your right knee up and back to your hips as much as
possible and keep your hips stacked. You should feel this on the side of your
ass.

Pause at
the top and lower slowly. The movement should resemble the closing and opening
of a clam shell. Repeat 10 to 20 times on each side.

Lift Your Butt Step 6

Incorporate
the bridge position. This particular exercise works not only with the gluteal
muscles, but also with the back of the legs and the lower back.

To start,
lie down on an exercise mat. Bend your knees to an angel of 90 degrees in front
of you with your feet resting on the ground.

Place your
arms in a relaxed position next to your body. Squeeze the core muscles during
exercise.

Lift your
butt towards the ceiling, pressing through your pelvis. Lift until your body is
in a straight line.

Squeeze
your buttocks while you stop for a second while maintaining the position of the
bridge, then lower back to the floor. Do this exercise about 10-20 times.

Part two

Use of
cardio exercises to help tone your butt

Lift your
butt step 7

one

Go running.
Studies have shown that some cardio exercises exercise your gluteal muscles
more than others. The treadmill or jog was classified as number 1.

Running is
an excellent cardiovascular exercise that not only lifts the gluteal muscles,
but can also help you burn fat to help you look more toned overall.

When
jogging, be sure to focus on running from heel to foot. This is the proper way
to run.

To take jog
to the next level, increase the incline of the treadmill or find a mountainous
route to run.

Lift your
butt step 8

two

Bike.
Another cardio activity of kicking and toning the butt is turning or using a
stationary bicycle. This high-intensity exercise will be an excellent aerobic
exercise, but it also helps tone your butt and legs.

Use a
stationary bicycle (not reclined) at your local gym. Take it easy if you are a
beginner.

To help
your rear really work, press hard on the pedals while pedaling.

Actually,
it’s a myth that spinning makes your legs get bigger or thicker. In general, it
generally helps to lose weight in the legs.

Lift Your Butt Step 9

3

Get on the
elliptical. Another cardio machine that was classified as an activator of your
gluteal muscles was the elliptical. Although not as good as jogging, the
elliptical machine is a low impact machine that can tone your butt.

When using
the elliptical trainer, help isolate the muscles of your buttocks by pulling
them out slightly and pushing down with the heels of your feet. [eleven]

You can
increase the resistance of the elliptical trainer to make it more difficult.

Part 3

Taking classes that help lift your butt

one

Lift Your Butt Step 10

Try yoga or
pilates. Yoga and Pilates are strengthening classes that use your own body
weight to help you strengthen, tone and lengthen your muscles.

There are a
variety of postures in both pilates and yoga that specifically target your
glutes and lower body.

Classes
range from 45-60 minutes in general. Take an introductory course or
introduction if you have not tried it before.

Lift your
butt step 11

two

Take a bar
class Barre’s classes are quite new in the gym class scene. It is based on
ballet movements and also incorporates some types of yoga, pilates and light
weights.

As with
yoga and pilates, the bar class will focus on a variety of exercises. Some
focus exclusively on aiming at the buttocks. For example, the plie exercise is
often done in the bar classes.

Barre
classes are excellent for beginners as well as for advanced ones, since poses
easily adapt to any skill level.

Lift Your Butt Step 12

3

Take a kick
boxing class Many gyms and gyms also offer kickboxing classes. These are
high-intensity cardio classes whose movements are excellent for toning the
thighs and buttocks.

Kickboxing
involves a variety of movements based on martial arts. Many of the kicks
require strength from your glutes, quadriceps and hamstrings.

In addition to toning your butt, kickboxing can burn up to 350 calories per hour

Original wikis best post.

And if you are very
serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.